Hockey Nutrition Guideline, News, Development, 2011-2012 (Ilderton Jets)

This Team is part of the 2011-2012 season, which is not set as the current season.
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Nov 07, 2011 | Melissa Dobson | 4344 views
Hockey Nutrition Guideline
Melissa Dobson Athletic Therapist CAT(C) BAHSc (AT)
(Former Ilderton Jet)
ProActiv Sports Therapy

All food can be categorized into 3 categories of nutrients: carbohydrates, fats and proteins.
Carbs- stored in the body as glucose (glucose used to make energy to perform tasks). In higher intensity exercise carbohydrates (glucose) is the major fuel source therefore carb loading the day before or hours (more then 2) before activity may be beneficial.
Fats- some fat is needed to protect the body but must be eaten in moderation as it is not burned with higher intensity exercise therefore just sits in the body until it is stored as fat.
Proteins- critical in muscle recovery to prevent injury and for muscle growth. More critical after than before exercise as it is not a major fuel source during exercise. Some is needed but should not be the main focus of a pre game meal.

Water is the key element when it comes to nutrition in sports. For adequate recovery and to prevent injury a high demand of fluids is needed by the body. Any loss in body fluid can significantly diminish performance.

Therefore a guideline for fluid replacement:

  •             2 hrs before- 2 to 3 cups
  •             15 min before- 1 to 2 cups
  •             every 15 min during- 1 cup
  •             after- 2-3 cups per pound of body fat lost

Since water is not the only component of sweat- during higher intensity exercise electrolyte drinks can be beneficial. Gatorade has now come out with its new line of pre-during-and post game drinks. These are beneficial because providing different amounts of sugar and electrolytes depending on when it is used, however this should not be used as a replacement for water. A good combination is half and half to ensure both fluid and electrolytes are being replenished. 

Meal examples

short span between games:
  • banana
  • chocolate milk
  • orange juice
  • peanut butter and crackers

few hours

  • pasta
  • rice
  • chicken (not fried)
  • vegetables
** remember to get a good mix of all food groups

** lots of water
** remember eating times and habits can vary depending on the person. Find out what works for you and stick to it.

Questions about the food guide or foods high in each category in the food guide visit health Canada website.

Nutrition is just one element to staying healthy. Remember to warm-up and cool down properly with exercises and stretches to prevent injury and stay healthy. Any questions please feel free to ask.


ProActiv Sports Therapy
Melissa Dobson

Athletic Therapist CAT(C) BAHSc (AT)                

448 Horton St E, London ON
519-663-1166
Located in Millar Sports Chiropractic
[email protected]